Losing weight quickly is the goal for many overweight people, but it is more important to lose weight at a safe and effective rate. One to two pounds per week or 4 to 8 pounds per month is a reasonable goal to set for weight loss.
Weight loss diets cut about 500 calories from the diet every day. It takes 3500 calories to lose one pound on a weight loss diet. With a 500 calorie cut, weight loss equals one pound at the end of a seven day week.
A healthy weight loss program consists of diet and exercise together. Thirty minutes of aerobic exercise every day or most days of the week will help burn off extra calories.
Weight loss diets must contain the vitamins and minerals that the body needs to remain healthy. A successful diet is one that includes a variety of foods from all the USDA Food Pyramid groups.
Long Term Results
Weight maintenance is the sign of a successful weight loss program. Weight that is lost slowly and safely is easiest to maintain.
Fad diets that promise quick weight loss are not safe or effective for the long term. Starvation diets and fasts slow the metabolism and inhibit weight loss.